Healthy Recipes - Healthy Eating Print this page
Quinoa, a gluten-free whole grain, helps make this chicken salad tasty as well as healthy. Quinoa is loaded with vitamins and minerals, including iron, magnesium, zinc, B vitamins, Vitamin E and calcium. The sodium content above is based on using low-sodium chicken broth that has 70 mg. of sodium per cup. Low sodium vegetable broth is somewhat higher in sodium, so adjust the sodium content accordingly.
2 servings: 344 mg. sodium per serving
1 cup uncooked quinoa
1. Cook and cool quinoa. (See below.) Measure 1 cup of cooked quinoa; freeze the left-overs in 1/2 cup portions for future salads.
2. Combine the 1 cup cooled quinoa, chicken breast, spinach leaves and roasted tomatoes in a large bowl.
3. Combine olive oil, lemon juice, Parmesan cheese and spices in a separate bowl.
4. Have all other ingredients on hand.
1. Pour olive oil mixture over the chicken/quinoa mixture. Stir to combine well. Allow to sit for 15 minutes, stirring occasionally.
2. Add walnuts. Stir to combine. Serve.
(Note: Many recipes on cooking quinoa call for rinsing the quinoa before placing it into the liquid to cook. This step is to remove the saponins, chemical compounds found in qunoa, that could cause problems for people with irritated or inflamed intestines, or give the quinoa a bitter taste. I have found that the quinoa I use tastes fine without this step, perhaps because the quinoa I purchase has had the saponins removed or been bred with a low saponin content. If you are concerned about the saponins, rinsing the quinoa in a fine mesh sieve or colander helps remove them.)
1. Bring 2 cups low sodium chicken or vegetable broth to a boil. Add 1 cup uncooked quinoa to the pan; stir to combine and eliminate any lumps.
2. Turn heat down to low. Cover and simmer until broth has been absorbed and quinoa is tender, about 15 minutes. Remove from heat. Stir quinoa with a fork. Allow to cool completely.